ENDURANCE-Hall 4
| 11-03-24 | Endurance |
| FORM 0:00-10:00 COMPLETE | |
| – 50/35 cal Echo Bike | |
| – 35 Shoulder to Overhead @42/22kg | |
| FORM 10:00-20:00 COMPLETE | |
| – 50/35 cal Echo Bike | |
| – 30 Hang Power Cleans @42/22kg | |
| FORM 20:00-30:00 COMPLETE | |
| – 50/35 cal Echo Bike | |
| – 25 Ground to Overhead @42/22 kg | |
| TIME LEFT ON EACH INTERVAL = REST | |
| 13-03-24 | Endurance |
| A) 14 min AMRAP | |
| – 16/12 cal Echo Bike | |
| – 12 Wall Balls @9/6kg | |
| – 10 AbMat Sit Ups | |
| REST 2 MIN | |
| A) 14 min AMRAP | |
| – 16/12 cal Echo Bike | |
| – 12 USA KB Swings @20/12kg | |
| – 10 Push Ups | |
LITE – Hall 4
Tuesday:
STRENGTH
EMOM x 6 MINUTES
Choose one Gymnastic Option…
Gymnastic Options…
3-5 Strict Pull-Ups / Strict Chest to Bar Pull-Ups
3-5 Banded Strict Pull-Ups
5-7 Ring Rows / Vertical Ring Rows
WORKOUT
3 SETS*
AMRAP x 6 MINUTES
4 Jumping Pull-Ups
6 Push-Ups
8 DB Goblet Alt. Lunges (35/20)
12 Sit-Ups
-Rest 1:30 b/t Sets-
*Restart at the beginning of each AMRAP.
(Score is Lowest Rounds & Reps)
KG DB: (15/10)
Wednesday:
WORKOUT
4 ROUNDS FOR TIME
20/16 Cal Echo Bike
15 Power Snatches (65/45)
(Score is Time)
KG BB: (30/20)
POST WORKOUT SKILL
ON A 10:00 RUNNING CLOCK…
Practice Handstand Skill*
*Handstand Options…
Wall Handstand Hold
Box Around the Worlds
Handstand Hold/ Walk
Thursday:
WORKOUT
EMOM x 25 MINUTES*
MIN 1 – :40 Cardio Choice 1
MIN 2 – :40 Alt. Box Step-Ups (Athlete Choice)
MIN 3 – :40 Cardio Choice 2
MIN 4 – :40 Up-Downs
MIN 5 – :40 Static Hold (Athlete Choice)*
*Static Hold Options…
Plank
Side Plank
Hollow/Tuck Hold
Wall Sit
Deadhang
Friday:
For Quality:
EMOM 32
Row Max Cals
20 Hollow Rocks
30m DB Farmers Carry
Plank Hold 30sec
10/10m KB OH/Fr rack Carry
20 Banded Lat Pull downs
30m Bear Crawl
10/10 Palof Press
Saturday:
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 17 MINUTES
6 Burpee Box Jumps (Athlete Choice)
30 Deadlifts (Athlete Choice)
6 Burpee Box Jumps
30 Toes to Bar or Toes to Something
6 Burpee Box Jumps
30 Wall Balls (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Sunday:
WORKOUT
FOR TIME
750/600m Row
50/40 Cal Bike
40 DB Shoulder to Overhead (35/20)
350/300m Row
30/25 Cal Bike
20 DB Shoulder to Overhead
250/200m Row
20/15 Cal Bike
10 DB Shoulder to Overhead
(Score is Time)
KG DB: (15/10)
FINISHER
2-3 SETS
20 Single DB Curls
20 Single DB Skull Crusher
-Rest :30-
Max Reps Single DB Floor Press (Heavy)*
-Rest As Needed b/t Sets-
*Goal is b/t 20-25 Reps. If 25+ reps are completed use a heavier DB next round.
(Score is Weight)
Hyrox – Hall 4
| 12.03.24 | Hyrox training |
| 34 Min Amrap | |
| 20 Deadlifts 60/40 KG | |
| 20 Box jumps 20/16” | |
| 700 Meter Run |
U1 FUNDAMENTALS-Back Hall 4
| 11-03-2024 | Fundamental #2 Deadlift & Sit-up |
| 13-03-2024 | Fundamental #3 Front Squat & Overhead squat |
